6 Everyday Habits That Impact Gut Motility
Motility, by definition, is the ability of something to move independently. So when you hear the term “gut motility,” it’s referring to the concept that your GI tract is moving food, nutrients, and waste along for it to be absorbed, metabolized, or excreted for waste. It involves the coordination of muscles and nerves to stimulate motion that ideally pushes particles in a one-way direction. And, while many of us associate the word “motility” with episodes of diarrhea and constipation, having optimal gastric motility has significant physiological benefits.
For starters, being “regular” in the bathroom matters. Food that sits in your GI tract can cause inflammation, bacterial overgrowth, fermentation, and unwanted symptoms like gas or bloating, and can be severely uncomfortable. Not to mention, unused food particles eventually turns into waste, so any food sitting in your warm body is just like waste sitting in the trash can on a hot day – it’s an unpleasant situation all around.
On the other hand, food that runs through you too fast can cause problems too. Have you ever eaten something and almost immediately had to run to the bathroom? Diarrhea can lead to dehydration, nutrient deficiencies, fatigue, inflammation, and more. And experiencing this makes it hard to eat, exercise, or travel without worry.
Whether you suffer from constipation or diarrhea or just have an irregular or unpredictable bowel movement schedule, it may be because of simple things you’re doing (or not doing!) every day.
1. Your exercise routine, or lack of one
Regular exercise, which is easier said than done, is the best way to keep your body on a regular schedule. What exactly is a regular exercise routine? One hundred and fifty minutes a week is just a starting point. Ideally, aim to get 30-60 minutes a day of movement ranging from low-intensity endurance like hiking, biking, or swimming, to higher intensity strength training like HIIT workouts or sprints can help keep your GI muscles and nerves working in coordination. Exercise can also optimize the right bacteria in your gut and may even be linked to exercise improvements.
Take note that overly intense or extended exercise can cause diarrhea or other GI issues, like leaky gut. And oppositely, too little activity or sedentary behavior for even a few days can result in constipation. So the key is sticking to a regular, consistent schedule of exercises you enjoy.
2. Your daily medications
Prescription and over the counter medications are perhaps one of the biggest culprits to an irregular bowel movement schedule. While the lists below aren’t comprehensive, many Americans take them regularly for a variety of health conditions.
These eight common medications are known to result in constipation as a side effect:
- NSAIDs like ibuprofen or naproxen used for pain and inflammation
- Antihistamines for allergies
- Tricyclic antidepressants
- Anticholinergics for urinary incontinence
- Opioids for pain
- Calcium channel blockers for blood pressure
- Selective serotonin 5-HT3 antagonists for nausea
- Ferrous sulfate iron supplements
There are a few specific medications that are known to induce diarrhea:
- Laxatives for constipation
- Metformin for blood sugar control
- Chemotherapy for cancer treatments
A drug prescribed by a doctor is one you should take, but the trick is to optimize your gut with the right foods, fluids, and bacterial composition so you can minimize the irregular side effects.
3. Your sugar intake
A diet with excessive sugar or carbohydrate intake is likely to cause issues. Sugar has an osmotic effect in the gut and pulls water with it, often resulting in diarrhea and dehydration. Excessive sugar intake can also damage nerves, resulting in both constipation and diarrhea. Therefore, individuals with diabetes should pay extra attention to their sugar intake, not only for blood sugar regulation but to support good bowel habits.
Some individuals who cannot digest fructose (the sugar in fruits) can experience bacterial overgrowth in the small intestine. The overgrowth can then result in a multitude of additional problems, like changes in gut pH and gut muscle motility, which can also result in diarrhea. So not only the amount of sugar but also the type of sugar can impact gut motility.
4. Your 24-hour schedule
Travel, work, kids, illness, and vacations likely interrupt your sleep-wake schedule and meal timing. You’re not alone. Whether or not you are actually changing time zones or you are just off schedule, your bowel movement patterns can be affected.
Some of us need a morning coffee to get the gut moving, but what if your mornings and nights are switched now? It’s especially hard the more time zones or more off your regular schedule you are. If you can do nothing else, do your best to hydrate, eat vegetables, and get at least eight hours of sleep no matter where you are in the world.
5. Your nightcap drink
If you drink alcohol, you should pay attention to the amount and type you are consuming. Excessive alcohol intake changes your gut microbial composition. But did you know the alcohol content in it can either positively or negatively affect motility?
Starting in the esophagus (upper part of the GI tract), those with excessive chronic alcohol consumption are much more likely to experience GERD1 or gastroesophageal reflux disease.
Additionally, beverages with alcohol at 15 percent concentration or more (some wines, but mostly hard liquors) inhibit motility. In contrast, alcohol with lower percentages like other wines and beer can accelerate GI motility. Acute or chronic consumption plays a significant role too. Small or infrequent amounts may not do too much, but big and frequent alcohol amounts will accelerate GI motility.2
6. Your stress level
Stressors of all kinds can play a significant role in gut motility, affecting both the human GI tract lining and the bacterial composition. Your gastrointestinal system uses an incredible amount of energy to maintain cellular integrity. In high-stress times, you’re burning extra energy and specific nutrients, like amino acids (especially glutamine), but also uses vitamins and minerals, which impacts the way the body heals itself.
Stress directly changes the type and amount of bacteria you have housed in your gut microbiome.3 This response is mediated through the gut-brain axis. When you are overstressed, your gut bacteria negatively change in ways that worsen symptoms of irritable bowel syndrome, inflammatory bowel disease, and ulcers, and can increase instances of diarrhea.
Luckily, techniques to combat stress have been shown to impact beneficial bacteria positively, and can potentially decrease those undesirable symptoms and reduce the severity of conditions like IBS. Meditation, for example, can support an effective change in your gut microbiome.4 When combined with the right diet and supplements for your current microbiome status, you will see noticeable, whole-body effects.
What should you do to optimize your gut motility?
What these daily habits have in common is that they impact the microbes in our GI tract that regulate motility. Certain bacteria promote or hinder the normal motility process by directly acting on the gut lining or the messages between nerves, or impacting other microbes.
Gutbio by Onegevity has the capability of measuring all the microbes in your GI tract and reports on your risk for getting diarrhea or constipation based on what is present. Depending on your daily habits, you may be able to improve your gut motility with simple lifestyle changes and by optimizing your gut bacteria amounts and ratios. Try Gutbio today and receive an easy-to-read report about what your gut shows and personalized recommendations to optimize your gut bacterial health and motility.
3. Liew W-P-P, Ong J-S, Gan C-Y, et al. Gut Microbiome and stress. In: Liong M-T, ed. Beneficial Microorganisms in Medical and Health Applications. Cham: Springer International Publishing; 2015:223-255.